Category Archives: Bodycare Good to Know

During the festive season we all want to have a good time but that doesn’t mean going completely wild and losing track of what is truly important to you throughout the rest of the year…being fit and healthy and happy with yourself.

With this in mind we recommend the 80:20 rule – staying n the straight and narrow 80% of the time and 20% available for treats should you wish to have a little splurge – after all, it’s what we do most of the time that’s important.

Here are our top tips for Surviving the Festive Season….

* Everything starts with breakfast….no matter what the day holds in store, breakfast is as important on a “big night out” day as it always is. Have some porridge, probiotic yogurt, berries, whole grain toast or eggs. It will also help your body recover after the night before.

* Stay hydrated- it’s crucial to stay hydrated – especially if you are drinking alcohol – aim to drink 6-8 glasses of water throughout the day plus a glass of water for every unit of alcohol during the evening. Make sure to drink plenty of water the next day too.

* Sensible snacking – if you want to avoid over eating when you’re out make sure you have a healthy snack before you go – something protein rich is ideal, like natural yogurt or peanut butter on toast.

* Back away from the buffet – it’s all too easy to over eat in a buffet scenario – make sure you have at least half you plate filled with vegetables and salad and the remainder with lean meats and proteins. Avoid deep fried objects, cheese and pastry and make sure you don’t need to balance anything – if you do your plate is telling you something! Don’t overload. Also avoid picking at things as you travel along the buffet and don’t go back for seconds!!!

* No more hangovers – Don’t be tempted to skip meals so you can stockpile calories for drinking. Alcohol only supplies empty calories, so avoiding proper meals to compensate for a booze splurge means you’re losing out on valuable nutrients, just when your body needs them to help it detoxify. Stick to one type of drink and make it a lighter-coloured one because they tend to be lower in the chemical by-products that can worsen a hangover. Aim to have no more than one alcoholic drink an hour, alternated with juice, water or soft drinks – perfect if you don’t like holding an empty glass.

*What to eat the morning after - one of the best ‘morning after’ breakfast is a frittata or omelette packed with veg. We love mushrooms for their energising B vitamins, tomatoes for vitamin C and onions for their liver-friendly sulphur compounds, add a generous handful of spinach because it’s a great source of folate which helps your body repair DNA. Eggs are an excellent choice for the morning after because they provide choline, a nutrient that supports the liver. Add a sprinkle of cayenne pepper or a chopped chilli to boost circulation and rev up your recovery. If you can’t face a cooked breakfast then have a smoothie made with fruits like bananas, oranges or kiwi – these are rich in potassium which helps replenish the electrolytes lost due to the diuretic effects of alcohol.

* Get back on track – even after overindulging don’t carry on in self destruct mode – remember the 80:20 rule!!

We are at the ready to kick start your year and get you straight back into your fit and healthy lifestyle!

Read this article and it really makes it easy to understand how sugar affects our bodies, thought we would share with you….

“So what is it about sugar that’s so bad?
Sugar is a fast energy releasing carbohydrate, whenever we eat carbohydrates blood sugar levels rise triggering the release of insulin from the pancreas to remove sugar from the blood stream and deliver it to:
* working muscles for immediate fuel, should we be exercising; or
* replenish muscle and liver cells if they have been depleted through hard exercise; or if they are full, into:
* fat cells

Since a lot of people are sedentary and consume too much sugar and too many carbs in general, a large proportion of carb intake has nowhere to go other than into fat stores. Through repeated exposure to raised blood sugar levels our insulin levels are repeatedly too high – as a result we become “insulin resistant” which causes our pancreas to produce ever increasing amounts of insulin to keep blood sugar levels stable. Higher levels of insulin leads to more fat being stored.

How do you know if you are insulin resistant? Simple, no need for tests. You are insulin resistant if you are carrying excess weight.

Unless you address your food and lifestyle choices it could only be a matter of time before your pancreas becomes exhausted and stops being able to produce the insulin needed to metabolise carbohydrates. This is diabetes.
Insulin resistance doesn’t just increase body fat and the risk of diabetes, it impacts every cell in the body increasing your risk of cancer, thyroid problems and heart disease.

We’ve all been there. You snuggle down under the covers and wait for sleep — and wait and wait and wait. Sleep disorders can reduce your productivity and raise your risk of illness. If counting sheep just isn’t cutting it, use our five simple steps to get more rest.

Nibble These Before Napping
Avoid large meals before bedtime, but if you’re constantly up late at night, snack on cherries to help you sleep better, they contain phytochemicals like melatonin, which is a known sleep aid that your body secretes at night to help you fall asleep and stay asleep. For insomniacs who need a melatonin boost, doctors can prescribe the chemical in pill form, but you can also find it in foods like tomatoes, olives, barley, rice and walnuts. Milk is also naturally high in melatonin, possibly to help give mothers a respite from fussy babies.

Soothing sounds
Listening to music before bed can help you fall asleep, music is a beneficial (and non-pharmalogical!) method of improving your ability to fall asleep and the quality of your shuteye. Next time you’re having trouble getting some zzzs, turn on some soothing music and let the calming beats lull you into dreamland.

Sniff Lavender
A little lavender oil on your pillow before bed could help you fall asleep. Research suggests, though doesn’t prove, that aromatic wafts of lavender offer relief for insomniacs. The scent of chamomile and ylang-ylang, a plant native to the Philippines, may also induce sleepiness.

Turn Down the Temp
When you go to bed for the night, check your room temperature. People generally sleep better when it’s cool. For normal sleepers, the drop in core temperature is marked by an increase in temperature in the hands and feet, as the blood vessels dilate and the body radiates heat. So turn down the thermostat to save time falling asleep — and save money on your electricity bill!

Curl Your Toes
Curling (and uncurling) your toes while lying in bed can help you fall asleep faster. The repetitive movement helps some relax. The exercise also works with other muscle groups like your legs, abdomen and arms. Give it a try next time you’re ready for bed!

Before you tuck into your hot cross buns and Easter eggs we thought we’d drop you an email to let you know about a couple of Bodycare promotions to help you get your friends and family involved in the club. As many of you already know we are offering our members the chance to give the gift of fitness this Easter – our Bodycare Easter cards provide a weeks free membership to Bodycare! If you haven’t already taken us up on the offer and know someone who needs a bit of a friendly introduction to the club just ask one of us for a card – simple, guilt free Easter gift. Sorted!

We are also very proud to announce our partnership with the This Girl Can Campaign, a nationwide, government backed promotion to encourage more women to get active. We are very honoured to have been recognised as a club worthy of participation in this scheme and will be launching our very own This Girl Can campaign later this month…..so, watch this space!

We know that you will all support our involvement and help us to make all the women in our lives fitter, healthier and happier by getting involved in more exercise and activity at Bodycare. As always, we couldn’t do any of this without you, our fantastic Bodycare Members.

We recently came across this article, which we really loved and wanted to share! It really does help to get the message across exactly why there are so many benefits of having a personal trainer and we’ve added a few Bodycare specific references along with the original article. It really does mirror our philosophy…….

7 Reasons Why You Need a Personal Trainer…..at Bodycare!
Whether you are getting started on your fitness journey or a regular exerciser you don’t have to do it alone! Enlisting the help of our Bodycare personal trainers can help you to not only to identify and reach your fitness goals but also surpass them.

Here are seven of the most compelling reasons to train at Bodycare (trust us, your body and mind will thank you later!)…

1) Accountability: Making time for fitness starts with treating it as a priority, just like you would any other important appointment or meeting. Scheduling a set time and date for your training sessions and marking them on your calendar helps enhance your dedication to establishing a regular routine of physical activity. Knowing that your personal trainer is expecting you at a certain place and time increases your accountability for following through and sticking with your commitment to health and fitness long-term.

2) Customized Approach: When it comes to health and fitness, there isn’t a one-size-fits-all approach. A knowledgeable personal trainer will work to create a customized exercise programme for you, designed to reach your unique health and fitness goals. From the information obtained during your initial consultation, including your health and exercise history, likes and dislikes, current fitness level (based on physiological assessments and your personal health and fitness goals) your trainer will create a programme exclusively for you.

3) Expert Guidance: When you’re working out, safety is the No. 1 priority. We can help teach you the proper mechanics of each exercise by first explaining it, then demonstrating how to perform it properly and finally visually assessing you and providing feedback. This “tell, show, do” approach helps us ensure that you are performing each exercise with correct form in order to maximize your results and reduce the risk of injury.

4) Motivation: Need that extra bit of motivation? Most of us do, especially when it comes to breaking a sweat. Working with a personal trainer can help you develop a more positive outlook on exercise by exploring various options for being physically active, making for a fun and memorable fitness experience.
5) Support- As many of us know life often has its ups and downs and while you’re on the road to a happier and healthier you, there may be a few bumps along the way. A personal trainer can be there to support and guide you through moments of great success, as well as moments where you may find yourself falling a bit off course or becoming bored or stagnant on your journey. By actively listening to your concerns and understanding your belief in your ability to succeed, WE can help you identify and overcome obstacles and recover from setbacks. We will also help you identify other support systems, such as family members and friends, who can provide positive reinforcement for your commitment to a healthier, more active lifestyle.

6) Education: With so much information (and misinformation) out there, navigating the world of fitness alone can often be a challenge. We can help separate fitness fact from fiction by arming you with quality, science-based, applicable information you can use to enhance your health and well-being.

7) Results: At the end of the day, it’s all about results. With the right customized program based on your individual goals, combined with the knowledge of cutting-edge health and fitness information and the right dose of motivation and accountability, a personal trainer will help you reap the many great benefits of exercise. Physical activity is designed to not only provide physiological benefits, such as increased strength and weight loss, but it’s also designed to improve your emotional and psychological well-being, such as improved mood and increased energy.

Why personal training at Bodycare? Keep in mind that not all trainers are created equal and not all “gyms” are clubs with the great atmosphere and friendliness of Bodycare! Remember, it’s your body and your time and your money. By selecting Bodycare you’re at the right kind of health and fitness club which ensures you not only enjoy your fitness experience but that you receive the most from each and every training session. Keep in mind that the investment you make in seeking out professional personal trainers is truly an investment in your health and long-term success.

Original article by Jessica Matthews, quoted from everyday health and modified. Thanks for a great article!

“If exercise were a pill, it would be the most cost effective drug ever invented”

Dr Nick Cavill.

Some medically proven facts about people who partake in regular exercise….

You will have:

up to a 30% lower risk of depression

up to a 35% lower risk of coronary heart disease and stroke

up to a 50% lower risk of type 2 diabetes

up to a 50% lower risk of colon cancer

up to a 20% lower risk of breast cancer

a 30% lower risk of early death

up to a 83% lower risk of osteoarthritis

up to a 68% lower risk of hip fracture

a 30% lower risk of falls (among older adults)

up to a 30% lower risk of dementia and Alzheimers

Source: NHS, Benefits of Exercise – Live Well

At Bodycare we can help! If you are looking for a friendly, professional place to exercise, where all of our members are treated as individuals, then get in touch TODAY! It’s never too late…. 01268 758181 / info@bodycarefitness.co.uk